Author: Joseph Navarro Certified Precision Nutrition Level 1 Trainer

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Podcast Ep16: Cardio for Health & Weight Loss

Burn It Nutrition Podcast

What the Science says is the Best Cardio for Health & Weight Loss Plus a Spotlight on High-Intensity Interval Training – HITT

 

 Show notes for Episode #16

On today’s show, we will learn what the science says is the best cardio for health and weight loss. To do this we will dive into the power of High-Intensity Interval Training also known as HITT and cover some of the most well known and effective methods of applying it.

As well as discovering what the effects of  prolonged bouts of cardio like marathon running can have on our bodies and to end this show full of key takeaways we will learn how to make a mouth-watering recipe to beat those sweet cravings the smart way

I hope you enjoy the show!!

The Burn it Nutrition Podcast is a show focused on health and fitness with the use of sound and stories to help illustrate the message. We want to help spark body transformations with the use of strategic methods for weight loss. This podcast will be releasing fun and interesting shows, that will be informative and motivational to help you reach your goals!

The show is hosted by Joseph Navarro, who went through his own transformation, Losing 60lbs of pure fat in 7 Months. Tune in and brace yourself for it’s time to let it Burn!!

Timed Stamp Show Notes

00:20= Intro

03:52 = Exercise – My method of Therapy

07:05 = An intro into High-Intensity Interval Training (HITT)

09:10 = My days of struggling to stay with the pack

11:30 = The effects prolonged bouts of cardio have on our body

15:45 = Many Endurance runners are incorporating HITT

18:00 = The real Benefits of High-Intensity Interval Training

22:15 = Methods of applying HITT

27:35 = Recipe for the day! we got Keto Friendly Cake

29:20 = Closing thoughts
burn it nutrition Fat burning Machine

Thanks for Listening!

I want to thank you for taking the time to listen to our podcast.

If you know of anyone who can benefit from hearing this podcast, then please share it. Share it by using our social media buttons for this episode. Be the one who helps spark a transformation in your family!

Also, please leave us a review on the iTunes Burn it Nutrition Podcast page!

Every review helps us get noticed by iTunes so that we can help more people reach their health and weight loss goals. I would be truly grateful for this, and I do make sure to read every single one.

If you have some feedback that you’d like to share, them please send me an email to info@BurnitNutrition.com and we will get back to you as soon as we can.

Also, don’t forget to subscribe to the podcast, so you don’t miss another episode!

 Resources & References for this Episode:

  • Study comparing HITT vs Longer Prolonged Cardio
  • Study on the Benefits of HITT on weight loss and Health
  • Study on the effects HITT has on post-exercise oxygen Demand (After Burn Effect)
  • O’Keefe, James H. et al. “Potential Adverse Cardiovascular Effects From Excessive Endurance Exercise.” Mayo Clinic Proceedings 87.6 (2012): 587–595. PMC. Web. 9 June 2017.
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Garlic Chicken & Lemon Zucchini Noodles

Today we are making garlic buttered chicken with lemon zest zucchini noodles, this will allow you to beat those pasta cravings without breaking the diet.

Zucchini noodles are a great substitute for pasta that gives us a similar texture of normal pasta without the insulin spikes

so here is what you do to make this yummy dish,

first, you will need a vegetable spiralizer which you will use to turn the zucchini into its noodle form also called a zoodles. These can be found on the recommendation page Here.

Garlic Chicken & Lemon Zest Zucchini Noodles (Serves 2)

Ingredients 

  • 2  6-8oz Chicken Breast
  • Seasoning of your choice for chicken
  • 1 tsp minced garlic for chicken
  • 3 tbsp butter for Chicken
  • 2 fresh lemons
  • 3 large Zucchinis
  • 2 tbsp butter for Zoodles
  • 1 tsp of minced garlic for zoodles
  • Salt and Pepper to taste

Directions

    1. First, lay out a large flat baking sheet and place a layer or two of paper towels on top then you will get 3 large zucchinis and put them through the spiralizer. Next, add the now zoodles on top of the paper towels, then add dashes of salt on top and cover that with another layer of paper towels and softly pat down, this will help suck out the moisture of the zoodles giving them a texture similar to pasta, then let it sit while you cook the chicken
    2. Next, wash and pat dry your 2 chicken breasts, then add the seasoning of your choice including one teaspoon of minced garlic, then place a large pan over medium-high heat and add 3 tablespoons of grass fed butter, next gently lay in the chicken, let it cook until it has turned into a golden brown then flip them over and do the same, once the chicken is fully cooked you can set them aside in a covered bowl.
    3. Then using the same pan you will lightly saute the zoodles, you can add another 2 tablespoons of butter also. Once on the pan squeeze a full lemon on top, then add a bit more garlic and salt and pepper to taste, then continue moving the zoodles for another 3 or so minutes.
    4. Once the Zoodles are tender serve onto two large plates and add your now cooked garlic buttered chicken breast, then sprinkle some more lemon on top and wala you have a yummy low carb version of pasta!!
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Podcast Ep15: What are the Actual Healthy Fats?

Burn It Nutrition Podcast

Learn What Science says are true Healthy Fats we can refer to as Heart Healthy

& Discover if you may be eating the true toxic Fats!

 Show notes for Episode #15

On today’s show, we will clear up the confusing behind the term Healthy fats and to do this we will be going into what the science says are the actual fats we can refer to as heart healthy.

We will break down the benefits of monounsaturated, saturated and polyunsaturated fats as well as good sources of each and to finish off this show full of mind-bending information. We will go into the actual bad fats that are causing the rise in serious health problems around the world!

Plus we will learn how to make a low carb version of chicken pasta that won’t get you off track towards your weight loss goals.

I hope you enjoy the show!!

The Burn it Nutrition Podcast is a show focused on health and fitness with the use of sound and stories to help illustrate the message. We want to help spark body transformations with the use of strategic methods for weight loss. This podcast will be releasing fun and interesting shows, that will be informative and motivational to help you reach your goals!

The show is hosted by Joseph Navarro, who went through his own transformation, Losing 60lbs of pure fat in 7 Months. Tune in and brace yourself for it’s time to let it Burn!!

Timed Stamp Show Notes

00:20 = Intro

01:18 = An Introduction to Ketond – Newest Player in Exogenous Ketones!!

05:35 = Not all Fats are created Equal

09:42 = Old habits are hard to let Go

12:18 = We dive into the Studies showing the safety of Natural Fats & which diet showed the best result in health and weight loss

20:40 = The real benefits and function of healthy fats

23:58 = We learn the benefits of Monounsaturated

26:40 = We learn the truth behind Saturated Fats and natural and healthy sources

38:45 = Polyunsaturated Fats and how their over consumption is causing serious issues

43:40= The Real Toxic Fats to avoid like Trans fats & Hydrogenated Fats

47:00 = Recipe for the day! we got Garlic Buttered Chicken with Lemon Zest Zucchini Noodles

49:20 = Closing thoughts
burn it nutrition Fat burning Machine

Thanks for Listening!

I want to thank you for taking the time to listen to our podcast.

If you know of anyone who can benefit from hearing this podcast, then please share it. Share it by using our social media buttons for this episode. Be the one who helps spark a transformation in your family!

Also, please leave us a review on the iTunes Burn it Nutrition Podcast page!

Every review helps us get noticed by iTunes so that we can help more people reach their health and weight loss goals. I would be truly grateful for this, and I do make sure to read every single one.

If you have some feedback that you’d like to share, them please send me an email to info@BurnitNutrition.com and we will get back to you as soon as we can.

Also, don’t forget to subscribe to the podcast, so you don’t miss another episode!

 Resources & References for this Episode:

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Podcast Ep14: NEAT- Daily Fat Burning

Burn It Nutrition Podcast

Simple & Effective Strategies to Increase Your Daily Fat Burning

 Show notes for Episode #14

We will learn simple and effective strategies to allow your body to increase its daily fat burning abilities. To do this, we will dive into NEAT which is short for Non-Exercise Activity Thermogenesis and how it can be used to help in a body transformation as well as in General Health.

My goal with this episode is to help see the importance of applying more movement and activity into one’s lifestyle that when combined with a healthy diet can have profound long-term health benefits.

These simply yet effective strategies for increased fat loss are a great option, especially for those who don’t have the time to hit the gym yet still want to find ways to be active and include more movement into their day.

Plus we learn how to make the Ultimate Keto Salad!!

I hope you enjoy the show!!

The Burn it Nutrition Podcast is a show focused on health and fitness with the use of sound and stories to help illustrate the message. We want to help spark body transformations with the use of strategic methods for weight loss. This podcast will be releasing fun and interesting shows, that will be informative and motivational to help you reach your goals!

The show is hosted by Joseph Navarro, who went through his own transformation, Losing 60lbs of pure fat in 7 Months. Tune in and brace yourself for it’s time to let it Burn!!

Timed Stamp Show Notes

00:20= Intro

01:20 = News & Announcements – Fat Stick!!

05:10 = A sedentary life won’t be Worthy of Remembering

08:05 = We learn from the Body Transformation of my older Brother

12:37 = We hear from our sponsor about Pili Nuts

14:10 = The Dangers of Living a Sedentary Lifestyle

16:35 = We learn what exactly is Non-Exercise Activity Thermogenesis (NEAT)

20:35 = We dive into the Strategies to increase your daily NEAT

26:35 = Add some dancing into your Day

28:17 = Recipe for the day! we got the Ultimate Keto Salad

30:43 = Closing thoughts
burn it nutrition Fat burning Machine

Thanks for Listening!

I want to thank you for taking the time to listen to our podcast.

If you know of anyone who can benefit from hearing this podcast, then please share it. Share it by using our social media buttons for this episode. Be the one who helps spark a transformation in your family!

Also, please leave us a review on the iTunes Burn it Nutrition Podcast page!

Every review helps us get noticed by iTunes so that we can help more people reach their health and weight loss goals. I would be truly grateful for this, and I do make sure to read every single one.

If you have some feedback that you’d like to share, them please send me an email to info@BurnitNutrition.com and we will get back to you as soon as we can.

Also, don’t forget to subscribe to the podcast, so you don’t miss another episode!

 Resources & References for this Episode:

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Ultimate Keto Salad

Today we are making the ultimate keto salad Full full of healthy fats, good protein and micronutrients to fuel your engine!

This is a healthy and absolutely delicious salad that you can have at work for lunch or even for dinner.

easy to make and your free to change the ingredients as long as the key ingredients are used and those are the MCT Oil, Pili Nuts, Avocados and any Protein used is cooked in Grass-fed Butter and Extra virgin Olive oil.

So here is what you need to make one ultimate keto salad

Ultimate Keto Salad  (Serves 1)

Ingredients for Protein

    • 5 – 8 oz boneless chicken breast or Steak
    • 2 tbsp butter
    • 2 tbsp of extra virgin Olive Oil
    • 2 strips of Bacon

Ingredients for Salad

  • Big Bowl with Bed of mixed Greens
  • 1/2 cup shredded carrots
  • 1 small tomato – chopped
  • 1 celery stick – chopped
  • 1/2 Cucumber – sliced
  • 1/2 cup cheese – Feta, Colby Jack or blue cheese
  • 1/2 avocado sliced
  • 1 hand-full of Pili Nuts
  • Dressing of your choice – Vinaigrette, Chipotle-lime or Ranch Dressing
  • 1/2 tbsp of MCT oil
  • 1/2 squeezed lime
  • salt and pepper to taste

Directions

    1. First, you will get your protein, you can choose from steak or chicken then place on medium high heat and pan fry in Grass fed buttered and extra virgin olive oil.
    2. While that cooks set up a big bowl with a bed of mixed leafy greens like spinach, arugula, kale or lettuce and then add shredded carrots, next thinly chop a small tomato and one celery stick and add them to the mix.
    3. Follow that with slicing half a cucumber and lay it on top. Next, add some cheese for extra flavor, you can choose from feta cheese to pepper or Colby jack or even blue cheese if you like it.
    4. Then slice half of an avocado and lay it on and lastly add a handful of pill nuts which are great sources of healthy fats that give an added yummy texture to your ultimate keto salad.
    5. Next add your dressing you can either make your own or simply go with a savory vinaigrette, a chipotle lime or even a ranch dressing. Once added mix all the ingredients together in your big bowl.
    6. Then, once the protein of your choice is cooked and ready you can chop the chicken or steak, then crisp the bacon and add all proteins to the salad.
    7. And we will finish this salad with a drizzle of 1/2 a tablespoon of MCT oil, and half of a squeezed lime then add few dashes of salt and pepper to taste.
And Wala!! You can enjoy this big salad full of healthy fats good protein and a diversity of veggies that will help keep you full for hours!!

Plus it tastes amazing, who said salads have to be boring well they certainly are not on a keto lifestyle!

You can make this salad the night before and take it to work the next day, simply place your protein in a plastic bag to reheat on your lunch break and  wait to add the dressing until you’re ready to eat

I don’t know about you but to me, this sounds like the best diet to stick to!